Scrumhalf's functional fitness workout log

[the art of war]

my house has a 2 mile path behind it - it's great for that. I'm about 20 minutes from NH border, all around me is hills - really good set up for my situation. Gym is 15 minute drive, but I love it, friends with the owner who trains me , enjoy just hanging out and talking anything lifting to life at the place - all in all good deal :).

Are you able to hike mountains in your area ? It takes me a drive for a good hike but I love it - if I had a bigger dog I would take him along. Love mountains and being outside so refreshing.

[Scrumhalf]

Yeah man, I live in Portland, so there's more mountains than you can shake a stick at within a couple of hours of driving from where I live. No shortage of beautiful country here, that's for sure.

[ROCKETW19]

Yeah man, I live in Portland, so there's more mountains than you can shake a stick at within a couple of hours of driving from where I live. No shortage of beautiful country here, that's for sure.

Organ? you seem a bit to inteligent to live where most people dont have front teeth,lol.
thats my stereo type of Organ in my head dont know why? you guys do have great gun laws though

[Scrumhalf]

You spell my state "Organ" and you are talking about our missing teeth?...:rofl:

Just kidding bro... Oregon is a beautiful state and while much of it is rural, Portland is a large vibrant city with lots of high tech industry.

[the art of war]

LMAO. "Organ" god damn rocket you kill me brother.

[Scrumhalf]

Saturday 4/24/10:

Ran Intervals

Conditions: 45F, sunny

Empty stomach, 1 cup coffee

1. Easy 10 minute warmup run.

2. Short intervals: 15 sec all out /45 min. recovery, x 5

3. 5 minutes rest

4. 30 minutes easy run, HR about 135 bpm

Notes:

1. Legs still a bit tight from last week.
2. This is the Lyle McDonald SPF 1.0 protocol. Will move to SPF 2.0 (much harder) when I get better at 1.0.
3. Rest day tomorrow.

[the art of war]

how do you stop from cramping when you're going all out and then resting bro? That is one of my biggest problems right now, I cramp up so quickly. I don't take anything but juice and a multi vitamin lol, dunno if I should add something to help with the cramping.

[Scrumhalf]

Don't know bro... never had problems with cramping unless I was dehydrated. Are you drinking enough water? Also, maybe you are low on salts? Try having a banana before your runs and see if it helps.

[the art of war]

well my sodium is lower than normal just to keep BP in check while on, water is way up - I'm always thirsty , drink easily 2 gallon jugs a day now. Will give the nanar a shot tho, thanks bro.

[Scrumhalf]

Monday 4/26/10

Legs

Box squats - slightly below parallel: 3 x 5
Leg press - 3 x 5
Walking lunges - 3 x 7
2 sets of chinnies - 100 reps each

Notes:

1. Back was sore after squats. Hope it won't tighten up overnight. :(

[Scrumhalf]

Tuesday 4/27/10

Push Workout

DB Bench Press: 75x5, 75x3, 70x4
DB Shoulder Press: 45x6, 45x5, 45x4
Skullcrushers: 65x6, 65x6, 65x5
Pushups: 15, 12, 10
Diamond Pushups: 10, 10, 8
Tiger Pushups: 8, 8, 7

Core:
Weighted crunches on Swiss ball: 75lb dumbbell: 10, 10, 10
Russian twists with 25lb dumbbell: 10, 10, 10
Chinnies: 100, 50

Notes:

1. Worked out at work today - no dips station there. :(
2. Took some photos of current shape (weight is 132lbs)

[dna9488]

Looking good Scrum. You need to eat more food. You're nothing but skin and bones :P

[Scrumhalf]

Lean and mean, man! I can lift hard, my bodyweight-plus exercises are coming along fine, and my running continues to improve - just the kind of all round fitness I am working to attain.

I like where I am heading - I pretty much know my sweet spot for maintenance calories. I am still gaining strength - when the strength gains tap out, then I'll decide if I should up the calories just a bit. But I'm fine for now.. :)

[Scrumhalf]

Wednesday 4/28/10

Run

Conditions: 48F, steady rain

Ran 3.86 miles in 30 minutes flat.

7.8 min/mile, baby!!! First time under 8 minute miles at this distance. It felt good - didn't feel like I was pushing too hard. I am stoked!!! :thumup:

[dna9488]

Good job Scrum.

Why are you always running in the rain? I feel as if Oregon and Washington don't have enough sun.

Its always rain, rain, rain, rain, rain, cloudy, rain, rain.